Clean Eating Who?

Sh!t is getting so real tomorrow.  I haven’t been eating clean AT ALL.  It’s so weird to go from 100% clean eating to about 5%.  My life feels so out of order, and so does my body.  I feel gross all the time because it’s just not normal for me.  Now I’m finally all unpacked in SF, and will be going grocery shopping tomorrow.  A lot of people ask me what they should buy to begin eating clean, and I thought that since I’m starting from scratch, I’d share my grocery list!

  • 99% lean chicken breast (probably at least 2lbs, I’m a poultry freak)
  • egg whites
  • eggs
  • greek yogurt
  • cottage cheese
  • natural peanut butter
  • old fashioned oats
  • brown rice
  • whole wheat tortillas
  • brown rice cakes
  • spinach
  • bell peppers
  • cucumber
  • broccoli
  • carrots
  • celery
  • bananas

That should last me about a week!  I better go clip some coupons…

 

🙂

 

 

 

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My Secret Weapon

BIC BANDS!

I know, I know, they are just headbands right? SO WRONG!

I heard about these amazing headbands when I took an Xtend Barre workout with my stepmom a few weeks ago.  The magic of them is that they never slip!  Seriously, EVER. They have a velvet lining that keeps them on!  Not only are these headbands just so handy for workouts, but they are sold by a pretty inspiring company.

BIC stands for “Because I Can” and they were created for a run with Team in Training.  Each month they choose a new charity to donate some of their proceeds to.  This month, $1 from each sale will be donated to the victims of Hurricane Sandy.  So go buy some  😉

My stepmom sent me a few, and they have a ton of designs to choose from!  I’m coming up with a challenge for the new year, and am hoping to include some BIC Bands in the prize because I just love their message!

I also have been going a little pancake crazy lately.  I always forget how they can fit perfectly with my macros and still taste delicious!  Here’s a carb-free recipe that I’ve been loving.

Almond Pancakes

1/4 cup almond flour (make your own! Just grind almonds in a food processor)

1 tsp baking powder

4 egg whites

1/2 tsp vanilla extract

1/4 tsp almond extract (optional)

  1. Heat a small pan on medium heat.
  2. Combine the almond flour and baking powder together.
  3. Whisk the egg whites and extracts.
  4. Slowly add the dry mixture to the wet mixture.
  5. Cook like regular pancakes! Flipping when the top is fully covered with little bubbles.
  6. Top with protein powder frosting (pp powder and water) or a little greek yogurt!

Helpful tools…and a milkshake!

A few months ago, I received an email from SlimKicker.com about trying out a new product.  The website is an interactive way to track EVERYTHING in your life that is related to fitness.  It makes it easy to stick with your personal fitness plan by having a food, exercise, AND challenge log!  I’ve used a few tracking websites, mostly myfitnesspal.com, but I’ve never had such a simple way to manage all aspects of my fitness.  The layout of everything is pretty easy:

At the top there are links for Nutrition, Body, Challenges, Groups, Friends, and Blog.  So you can also use the site for social media and blogging! I wish I would have known about this earlier because it’s a great way to build a network for your blog.  I don’t usually enter what I eat everyday because I don’t really change my macros.  I just enter everything that I plan to eat for an entire week and use it as a reference.  So once a week, it’s very helpful!  The challenge section is my favorite because you can choose goals that others have submitted or ones that you create yourself.  Right now, my goal is to do a bodyweight exercise a day.  I just started using it, and already I can see that 14% closer to completing my goals! I’ve been doing push-ups like crazy. I even have a little motivational picture to keep me going!  I’m staying strictly clean for the next few months except for 3 or so planned indulgences on holidays.

SlimKicker is planning on launching a physical tracker early next year.  It will be similar to a FitBit and will track activity along with a mobile app to track nutrition.  I’m really excited to receive the tracker, but for now I’ll just utilize the website for all of my fitness needs!  I suggest that you try it out, and add me as a friend, BBBHealthy of course:)

If you follow me on Instagram, @BBBHealthy, then you would have seen my #plantPOWER Chocolate Power Shake!  I love that it’s protein powder free.  It’s perfect for an easy, nutrient-packed snack.

Chocolate Power Shake

-1/2 cup greek yogurt

-1 cup chopped, frozen spinach

-1 tbs. cocoa powder

-1tbs. natural peanut butter

-a couple drops of stevia

-ice

  1. Blend everything together and add ice until it’s the desired consistency!
  2. Top with a sprinkle of cinnamon or unsweetened coconut

I’ll be posting a dinner recipe tomorrow!

Triumph!

I DID IT!

Not only did I actually complete the Nike Women’s Half Marathon, but I surpassed my goals for myself in doing so!  Like I said in my last post, I was afraid for that run.  Terrified doesn’t even begin to describe how scared I was to overcome those 13.1 miles.  I knew that I could finish it, but I wasn’t sure how much running I’d be able to actually RUN, as opposed to walk:)

I’m proud to say that I did not walk one inch of that course! I told myself that I could make it to mile 4 (because I had done a 7k the week before), but when I got there I was feeling great to I told myself I’d take a walking break at mile 5.  Well when I got to mile 5, Call Me Maybe was playing; and for anyone that knows me, that is my song!  So I just kept going and realized how awesome it would feel if I ran the whole thing.  So I did!  I wish I would have trained because I’m sure that I would have gotten a better time, but for not training at all I’m pretty proud of 2:35:00!  Next year, I’m hitting the pavement hard:)

Heading in to my corral, ready to run!

With my swag at the end:) A Tiffany’s necklace given to me by a very lovely fireman from the SFPD, awesome free stuff, and flowers from my family:)

The necklace!!

What kept me going all day! It’s not about what you do or do not have, it’s about what you’re going to get!

Refueling with ginger quinoa waffles with vanilla agave nectar. I’ve never been so hungry in my life!

Even though my feet, calves, hips, and back hurt, I feel incredible!  Overcoming something that had been looming overhead for so long makes me feel as though I can do anything…like stay up way too late before an 8am class writing a post to inform you about nighttime eating:)

James Wilson’s Body Earned Program introduced me to the bedtime snack and I haven’t looked back!  Sleep is one of the most important aspects of a healthy lifestyle.  Not only to give you energy for the new day, but because it’s powertime for building muscles.  Studies have shown that protein synthesis (muscle building) slows during sleep, and this may be attributed to a decreased amount of amino acids.  I know that I want to utilize as much time as I can to rebuild my muscles so I eat lean protein with a healthy fat about an hour or so before bed.  No more starving yourself after 8pm!! The protein helps repair your muscles and the healthy fat is digested slowly, basically so the protein sticks around:)  My favorite lately has been a cinnamon omelette with natural peanut butter and a little bit of protein frosting.

If you are on Instagram you can follow me at BBBHealthy to see more of my meals!

Cinnamon Omelette

-4 egg whites

-tsp of vanilla extract

-a couple drops of stevia extract

-A LOT of cinnamon (I probably use 2 tbs, but I really love it!)

-1tbs almond milk

-1 tbs natural peanut butter

-Toppings: protein frosting, coconut, nuts, cocoa nibs, whatever you want!

  1. Spray a small pan with cooking spray and heat to medium heat
  2. In a small bowl, whisk all of the ingredients until combined. Be sure to whip plenty of air in there for fluffy eggs!
  3. Pour egg mixture in to the pan and cook, using a spatula to push the edges away from the pan every so often
  4. Flip when mostly cooked
  5. Place a tbs of natural peanut butter on one side and fold it over
  6. Let the peanut butter melt a litte and you’re done!
  7. Top with protein frosting (protein powder mixed with almond milk or water) and unsweetened coconut

Do you eat before bed? Share your thoughts!

August Foodie Pen Pal

If you haven’t signed up for Foodie Pen Pals with The Lean Green Bean then you are CRAZY.  With over 1,000 participants, I have no doubt that you’re going to get some awesome food while being introduced to some awesome people.  This month I sent a package to Amanda at http://www.semihealthyblog.com/ and received THE BEST PACKAGE EVER from Valerie at http://www.thatswhatwedid.com/.  I think they just get better and better every month though:)  Check out one of her many blogs!  She’s into some bada$$ workouts right now that are pretty interesting:)

Valerie was nice enough to accommodate my super clean eating habits, and also sent along a couple of treats for which I am VERY thankful for:)

1. Roasted Plantain Chips and Local Hot & Spicy Peanut Butter

It took all of my willpower to not rip open that bag of chips and dip them in the peanut butter!  I’ve mentioned quite a bit on here that I’m sort of obsessed with peanut butter, but this stuff is like Pad Thai (another one of my food love affairs) in a jar.  It’s PURE GENIUS.  By the way, plantain chips are even better than potato chips:)  I don’t remember the last time I ate a chip, but I know the next time will be one of those babies!

2. Trader Joe’s 21 Seasoning Salute

This little jar packs a ton of citrus-y punch, with no salt!  I seasoned some salmon with and it was the perfect complement to lemon-steamed veggies:)  I’m always looking for new, clean spices and this one is a hit!

3. Trader Joe’s Lemon Pepper

I made some classic lemon chicken with this the other day.  My dad used to make it all the time when I was a kid, and this sparked the memory!  Valerie is really helping me build up my spice cabinet:)

4. Zico Coconut Water

So I have to say that I’ve never really been a fan of coconut water, but I realized that I’ve only tried the flavored kinds.  Natural is so refreshing!!  It’s perfect for rehydrating after an intense workout.

5. Pomegranate Balsamic Vinegar

This stuff is so good!  I’ve been making a dressing using it, just mix:

1 tsp pomegranate balsamic vinegar

1/3 cup greek yogurt

3 drops liquid stevia

juice of one lime

It’s perfect on spinach salad loaded with fresh veggies:)

6. Freeze Dried Blueberries

Trader Joe’s really is a miracle.  Freeze dried fruit doesn’t taste as sickly sweet as dried fruit and is crunchy so I’ve been putting a palmful on my salad!  It gives that little extra texture and flavor so I don’t get boring eating the same thing every day for a week:)

And it was all wrapped up in a cute little summer towel and accompanied by a very nice card!  Don’t you want to get a box full of awesome next month?  Read the rules below and go check out Lindsey’s blog, maybe we’ll get paired up!!:)

-On the 5th of the month, you will receive your pen pal pairing via email. It will be your responsibility to contact your pen pal and get their mailing address and any other information you might need like allergies or dietary restrictions.
-You will have until the 15th of the month to put your box of goodies in the mail. On the last day of the month, you will post about the goodies you received from your pen pal!
-The boxes are to be filled with fun foodie things, local food items or even homemade treatsThe spending limit is $15The box must also include something written. This can be anything from a note explaining what’s in the box, to a fun recipe…use your imagination!
-You are responsible for figuring out the best way to ship your items depending on their size and how fragile they are. (Don’t forget about flat rate boxes!)
-Foodie Penpals is open to blog readers as well as bloggers. If you’re a reader and you get paired with a blogger, you can choose to write a short guest post for your penpal to post on their blog about what you received. If two readers are paired together, neither needs to worry about writing a post for that month.

Operation Hot Body Challenge

Happy Saturday!

Of course, I’ve missed a couple What I Ate Wednesdays.  I promise I’ll be back on the blog-writing track once I get started with school!  I did get to go home though and enjoy some delicious powermeals, I’m loving that my mom is now a clean-eater too!  Like this flank steak and spinach salad with micro greens, carrots, bell pepper, cucumbers, hemp hearts, and avocado topped with Bragg’s dressing!  So good with a chia kombucha:)

Right now, it’s been a full-time job just going to the gym, preparing and eating meals, and actually working a full-time job:)  I also got a new roommate who is getting to enjoy SF without me while I’m at work.  Last night, our friends came in to the city and we went to this AWESOME vegan restaurant in the Mission, Gracias Madre.  I’m not sure if it was everyone else’s favorite, but I really loved it!  It was great to order off a menu and not have to worry about hidden oils or butters or any of that sneaky stuff.  I didn’t even have to substitute anything!!

I got the Enchiladas de Mole with black beans and sauteed kale with pumpkin seeds.  The white sauce looks like a no-no, but it’s actually cashew cheese! I think that maybe I was more comfortable with the food because I was a vegetarian for so long, but I also stand by that it was just REALLY GOOD FOOD:)

Now it will be back to resisting the urges to cheat while my friends are in town:)  Starting on Monday, it won’t be too tough though.  Here is my official announcement:

I will be taking the Operation Hot Body Challenge from August 13-September 5, 2012.

This is a feat of 23 days without any added sugar (stevia is an exception), NO junk, and NO cheats.  So basically, I have to follow the nutritional aspect of my training plan EXACTLY.

Have mercy.

Now you all can hold me accountable!  I’m usually pretty good at staying away from cheats, but it’s a slippery slope.  Since I was a little more lenient this summer, I’ve found it more difficult to get completely back on track.  To the average person’s standards, I probably don’t indulge enough, but for me I have been indulging a little too much!  I recognize that I’m hard on myself, but I’d rather accomplish my goals than just watch them stroll away.

Check back tomorrow to see a new Powermeal-a-week for @Powercakes and a little a$$-kicking motivation:)

(mostly I just want to kick some of you, but I suppose inspirational blog posts will have to suffice)

Don’t forget to follow me on Instagram bbbhealthy and twitter @bbbhealthy 🙂

Powermeal: Clean Fried Chicken

I hope you all had a great weekend! I came home to a house full of family and a fridge stocked with clean food, so it’s been pretty awesome:)  We had a bbq the last night and wanted to make Little B’s coconut chicken, but were out of coconut.  So I came up with a quick fried chicken recipe to replace it!

Clean Fried Chicken

1lb. chicken breast tenderloins

1/2 cup oat flour

1/4 cup almond meal

2 tbs. nutritional yeast

1tbs. Bragg organic sprinkle seasoning (or any spices you’re feelin’!)

3 egg whites

1/2 tbs. coconut oil

  1. Cut the chicken strips in to halves.
  2. In one bowl, combine the flour, meal, yeast, and seasoning.
  3. In another bowl, place the egg whites.
  4. Heat 1/4 tbs. of the coconut oil on medium in a large skillet.
  5. Dip the chicken in to the egg whites, and then the flour mixture.
  6. Let the chicken rest for a minute or two in the flour mixture.
  7. Fry the coated chicken in the oil for about 8-10 minutes per side
  8. Add the remaining oil to the pan for the next round of frying!

Don’t forget to check out Powercakes blog for more #powermealaweek recipes!

Apologies & Food Prep

It seems that all of my posts have started with “Sorry” lately.  I’d like to be able to post every day or couple days, but it’s just hard to get online and jot something down!  All I’ve done this week is unpack and work (eat and workout, of course), and I’m finally settled in!  After a long night of desk and desk chair assembling, I’m pretty sure that I’m a home improvement expert;)  Now, I’m heading back home to the valley for a quick trip…more traveling!  Luckily, I prepared a TON of food on Wednesday so I was ready for a 7 hour trip home.  It felt so good to be back in the kitchen prepping my food for the week.  I cooked all summer, but there is something comforting about having all of your meals prepared ahead of time that makes it so much easier to stick to clean eating!  It took away the anxiety of having to figure out what I was going to eat.

After hours of prep, I ended up with:

Little B’s Buffalo Chicken (SO GOOD)

Little B’s Tomato Basil Rice

Little B’s Blueberry Protein Muffins (It was a Little B week for me)

-Steamed veggies

-Red bell pepper strips

-Sliced cucumbers

-Hardboiled eggs

It may not seem like a lot, but that’s because that’s not counting breakfast, dinner, pre and post-workouts, or an evening meal!:)

It takes a lot of planning to stay clean for every meal, every single day while ensuring you actually get enough meals.  I wouldn’t be able to just stroll in to the grocery store and pick up whatever I think I need, because eating healthy obviously requires a lot of food.  Which is what makes it so awesome right?  I personally LOVE to go grocery shopping (even if I’m just grabbing something, it takes forever because I like to browse!), and you’ll rarely find me buying something that’s not on sale.  So, yes, I am the annoying person in the aisles doing price comparisons and matching up coupons.  Even though eating clean can be less expensive, it’s still not as cheap as the diet of apples and pretzels that I use to live on.

Sunday has been my chosen prep day, and I like to go through some of my favorite blogs and websites to find recipes that are:

Appetizing

-You want to enjoy the food that you eat! Yes, many people in the fitness industry do eat boiled chicken, potatoes, and steamed broccoli.  That doesn’t mean you have to!  This is a lifestyle and you need to actually like it:)

Balanced (fits with my macros)

-Macros (macronutrients) are the three main compounds that you need which provide energy: protein, carbohydrates, and fats. Everyone has a different balance of macros that works for them.  I’m still looking for mine, but right now it seems that I work better with 40% protein 40% carbs 20% fat.

Clean

-duh:)

So when you’re meal planning, don’t forget those ABC’s of a recipe!  Here are some of my favorite sites:

Powercakes

Clean Eating Mag

Little B’s Healthy Habits

Busy But Healthy

Once I decide what I’ll be eating for each of my 7 meals per day, I make a list of everything that I’ll need.  I’m a bit of an organization freak so I section things off by produce, protein, and dry goods.  This ensures that I won’t need to linger in aisles that tempt me with Oreos or candy or ice cream!  I can just go straight to what I need and bypass temptation:)

Then I get home and dive in to prep!  Remember, you’re making a week’s worth of food so allow yourself some time to make everything and try not to taste test too many dishes:)

When you’re done, you’ll end up with nutritious and delicious meals like these:)

Egg whites and spinach topped with organic ketchup, nutritional yeast, and ground flaxseed with ezekial toast and homemade orange-lime chia jam!

Buffalo chicken wrap with spinach, red bell pepper, cucumbers, lime greek yogurt spread, nutritional yeast, and flaxseed

Steamed veggie and spinach salad topped with a turkey burger (I’ve been lazy with dinner), chia, nutritional yeast, and a lemon greek yogurt dressing

Peanut butter chai protein shake!

And then when you’re done with the meals, you’ll end up with abs like these:

Maybe not exactly like the lovely Rita Catolino, but hey a girl can dream right?:)

Check back tomorrow for another recipe link up with Powercakes!

July Foodie Pen Pal

WOW.  I cannot believe that July is already over.  At the beginning of the month, I saw a picture that said, “Make July your b*tch.”  Though I haven’t been the cleanest or strictest with my diet, I do feel that July was mine.  I enjoyed every last bit of my summer in DC, right down to the last bite of burger or delicious homemade oatmeal cookie, and I don’t regret a second of it! It’s great not feeling the guilt that I used to associate with eating something that may not be the healthiest.  I don’t feel anxiety when I can’t get to the gym and I don’t think the world is going to end if I eat a piece of cake.  I really think it’s important to indulge and have those off-meals because nobody is perfect.  I know that it’s hindering my progress, but I’m also really happy with the progress I’ve made and where I’m at right now.  I’m so ready to keep pushing myself harder once I get back in to my routine though! Just because I’m not at the gym doesn’t mean I don’t miss it!

It’s important to decide whether or not your goals allow for little cheats like I’ve taken.  I know that once I get back to my diet and exercise plan that I’ll be on my way to reaching my goals.  I’m not afraid of falling completely off the wagon; I’m just stopping it for a little bit!  If you’re the kind of person who can’t limit yourself to just a one cookie, then you should definitely assess your own choices when it comes to off-meals.

The end of the month also means that it’s Foodie Pen Pal time!  My June Foodie Pen Pals were Jocelyn and Judy.  Check out what I sent at Jocelyn at her blog: Peace Love Nutrition.  Judy sent me some unique items, from her hometown in Oklahoma, that are also clean!  I was so excited to see local brands in the box, and Judy actually knew some of the owners.

-Taboli Salad Mix: This bag of dehydrated bulgar, parsley, and onions doesn’t look like much, but it seems to be one of the best kept Oklahoma secrets to me!  A restaurant in Bristow, OK sells these bags of their taboli salad to mix with fresh vegetables.  Tabbouleh is one of my favorite Mediterranean dishes and I’m so excited to try this super healthy carb!

-Nature’s Bakery Whole Wheat Peach Apricot Fig Bar: I am a super fan of Fig Newton’s so this was a perfect on-the-go snack for me:)  The short list of natural ingredients was very exciting because it’s hard to find bars that actually taste good and are clean without making them yourself.

-Whole Foods Parmesan Crisps:  Okay, I may have had a small bingefest with these on my last night in Virginia, but at least they are clean!  I’ve made Parmesan crisps at home before (it’s SO easy and they look so fancy to me!), but mine are never this thick and crispy.  We were sure that there had to be some bread crumbs or something involved in these, but after checking the ingredients we were surprised to just see good ol’ cheese on there!  Whole Foods never failsJ

-Eden Organic Wild Berry Mix: I have to admit that I was kind of worried about this.  Only because I am a HUGE lover of trail mix and can tend to go a bit overboard at times.  I’m also trying to cut down on sugar, and dried fruit packs a lot of sugar in a little tiny piece.  However, not only has my will power increased, but this stuff is awesome!  It’s not too sweet and just a palm full gives me that little boost of energy I need on my way home from work.

-The Prairie Gypsies Blackberry Sage Jelly:  Haven’t had a chance to try this yet, but anything with fruit and herbs sounds good to meJ

I hope you all made July your b*tch and are ready for August!

What I Ate Wednesday

This week has been absolutely CRAZY at work.  So crazy, that I actually missed a meal yesterday!  It was just awful.  I went immediately in to b*tch mode, of course, and scrambled to find something to eat in the empty cafeteria.   In addition to running around at work, I’m on Week 5 of James Wilson’s Body Earned Program and it is killer!  My whole body feels tired all of the time.  The upside of this week is that I got to see Wilco last night. I hadn’t really listened to them before, but it was still a great show and I’m going to be downloading their stuff soon!

For breakfast I had the usual: Egg whites with genesis toast on the way to the bus stop in my red solo cup!  Today’s variation was summer squash and cherry tomatoes:)

Meal 2 was a little tweaked because I just got a new protein powder and needed to increase my carbs! My MRM Dutch Chocolate came yesterday so I had cottage cheese with the MRM, a quarter of an overripe banana (ew), and another piece of toast!

Meal 3 has been my favorite every day this week:)  The cafeteria has a little pre-made tray of a mixed green salad with no dressing (I squeeze a lemon on top), smoked salmon with capers, potato salad, and a brownie.  I toss the potato salad and brownie to add a hard boiled egg+one hardboiled egg white and brown rice sesame chips!  Smoked salmon is my new obsession so I’ve been pretty stoked!

Meal 4 is boring old grilled chicken with a little feta thrown on top, the rest of the gross banana, and a tbs. of pb2!

For Meal 5 I made Little B’s coconut chicken with a side of squash, bell pepper, and onion sauteed in a little olive oil 🙂  It was so great!  I’d definitely try the recipe if I were you, you can find it in her notes here.

Meal 6 is probably going to be a cottage cheese/protein powder shake because it is SO HOT:)

Let me know what you ate on this lovely Wednesday!